Caramel Frappuccino Protein Shake – WLS Recipes

Protein shakes hold quite the level of honor in the life of a bariatric surgery patient. But when are they appropriate?? Sometimes we don’t give them enough credit. And many other times, we give them more credit than they probably deserve!

When are protein shakes a good idea?

The best time for protein shakes is actually during a pre-op season. Whether you are losing weight in the months prior to surgery (recommended) or you are on a two week pre-op diet, this is a very appropriate time for protein shakes. You still have a full sized stomach and protein shakes will fill you up and keep you full for a low calorie amount.

The other time for a protein shake is in the early post-op weeks – if you are newly postop (within one month) protein shakes are a great way to help you get through the healing diet. If you feel shaky, weak, tired, OH MY GOSH I NEED SOMETHING ELSE…creative uses of protein shakes are a great idea.

When are protein shakes not a good idea?

The farther you are out of surgery, the less appropriate a protein shake is. Because of the liquid texture of a protein shake, post-ops (yes, of ALL surgeries) don’t benefit with lasting fullness after a shake. The liquid shake moves through the stomach pouch more quickly after surgery (link = members video), allowing you to intake more calories than had you eaten a solid food…as well as causing you to be hungry sooner after the meal. If you are over 6 weeks post-op, shakes should be a less often intake of protein. Get protein in your meals (3 meals per day, 2/3 of the meal from protein) and limit shakes to occasional. Occasional meaning it’s a crazy day and the only way you will get a lunch is in a shake form OR a protein shake curbs your sweet craving and keeps you on track.

Final thoughts I’d like to share on protein shakes: be smart with your recipes. Avoid using skim milk (adds carbs), peanut butter (adds fat) or fruits (add sugar/carbs). You’ll notice this recipe uses unsweetened almond milk, caramel extract and cottage cheese (I know…weird…but helps the texture!) However, none of the additives in this shake compromise the low-carb, low-fat benefit of having a shake in the first place!

PS A 16 ounce caramel frappuccino® from Starbucks (using skim milk) will cost you 390 calories and 67 grams of carbs! This protein shake is such a great protein packed replacement with only FOUR carbs! *Nutrition info varies slightly based on your protein powder.

Caramel Frappuccino Protein Shake

Course: Breakfast

Cuisine: American, No Cook

Servings: 1 shake

Calories: 160kcal

Author: Steph Wagner

Tip: If your grocery store doesn’t carry caramel extract, look for sugar free caramel syrup in the coffee aisle or order online. Note: cottage cheese gives the shake a smooth and creamy texture. If this weirds you out too much, substitute plain Greek yogurt.

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Ingredients

• 1/2 cup strongly brewed decaf coffee
• 1/2 cup unsweetened almond milk
• 1/4 cup low-fat cottage cheese makes it creamy
• 2 tbsp chocolate or vanilla whey protein powder
• 1/2 tsp caramel extract
• 1 cup ice

Get Recipe Ingredients

Instructions

• Combine all ingredients in a blender and blend all the ingredients together until smooth.

Nutrition

Serving: 1shake | Calories: 160kcal | Carbohydrates: 4g | Protein: 31g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 49mg | Sodium: 448mg | Potassium: 200mg | Fiber: 1g | Sugar: 4g | Vitamin A: 98IU | Calcium: 286mg | Iron: 2mg